4 Yoga Poses That Will Raise Your Heart Rate

Yoga is like ice cream: There's a flavor for everyone. You can try restorative, gentle, or candlelight yoga when you need to stretch your body and calm your mind, or you could do vinyasa, an athletic-style often done in a hot room, when you want more of a workout.

"When you talk about calorie burning, it's about increasing your heart rate and getting a cardio workout during your practice," says Jessica Matthews, experienced registered yoga teacher (E-RYT) and senior advisor for health and fitness at the American Council on Exercise.

So when you want to make yoga a heart-pounding, fat-melting event, turn to these 4 poses and sequences.

Sun Salutation A

American Council on Exercise

One recent study in the journal Medicine & Science in Sports & Exercise found that sun salutations classify as moderate- to vigorous-intensity activity. "This works your entire body to get your heart rate up, and it also serves as a foundation for so many other yoga poses," says Matthews. Once you have that base down, you can further challenge your body in more advanced postures.

Repeat this series 3 to 5 times, Matthews suggests. "This is a great way to start your day, get your body nice and warm, and help encourage you to become a morning exerciser," she says.

Warrior Series

American Council on Exercise

It's similar to Sun Salutation A in that it's a short series of connected postures that you go through one right after the other without rest. "You create this mini flow that feels more athletic," says Matthews.

Try flowing from Warrior II to Extended Side Angle, then repeat on other side.

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Chair Pose

American Council on Exercise

Don't be surprised if you feel your muscles start to shake as you sink deeper into this pose. "What I like about it is that it trains your body in a functional way. We do this type of squat day in and day out," says Matthews. Beginners can start out with their feet hip-width apart. For seasoned yogis, do it with your feet together to bump up the burn.

Crow Pose

Jessica Matthews

"Even novice students like to try this arm balance," says Matthews. Not only are you balancing on your arms, but you're in an inverted position, too, which will call upon upper body strength and core muscles. It also caters to newbies because you're close to the ground, so potential for injury is low, she points out.

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Jessica MigalaJessica Migala is a health writer specializing in general wellness, fitness, nutrition, and skincare, with work published in Women’s Health, Glamour, Health, Men’s Health, and more.

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